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Easy High-Protein Egg Muffins with Vegetables

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These easy high-protein egg muffins with vegetables are a quick, nutritious, and delicious breakfast option perfect for busy mornings or meal prep. Packed with protein and fresh veggies, they are convenient, satisfying, and adaptable to various dietary needs.

Ingredients

Scale
  • 8 large eggs (preferably free-range or organic)
  • ½ cup (120g) small-curd cottage cheese
  • ¼ cup (60ml) milk (whole or 2%, dairy-free options like almond milk are fine)
  • ½ cup finely diced bell peppers (red, yellow, or orange)
  • 1 cup fresh spinach, roughly chopped (can substitute kale or chard)
  • ¼ cup finely chopped onion (yellow or sweet onion)
  • 1 clove garlic, minced (optional)
  • ½ cup (about 50g) shredded cheese (sharp cheddar or mozzarella)
  • Salt and pepper to taste
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • 1 tablespoon olive oil for sautéing vegetables
  • Optional add-ins: diced mushrooms, cherry tomatoes, cooked bacon bits, fresh herbs like parsley or chives

Instructions

  1. Preheat your oven to 350°F (175°C).
  2. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add chopped onion and minced garlic, sauté until fragrant and translucent, about 3-4 minutes.
  3. Add diced bell peppers and spinach to the skillet. Cook for another 2-3 minutes until spinach wilts and peppers soften slightly. Remove from heat and let cool for a few minutes.
  4. In a large bowl, whisk together eggs, cottage cheese, and milk until fully combined and slightly frothy.
  5. Stir in the sautéed vegetables, shredded cheese, dried herbs, salt, and pepper. Mix gently to distribute cheese evenly.
  6. Grease a 12-cup muffin tin with oil or cooking spray. Pour the egg mixture evenly into the cups, filling each about ¾ full.
  7. Bake for 20-25 minutes until muffins are set and lightly golden on top. A toothpick inserted in the center should come out clean.
  8. Let the muffins cool for 5 minutes in the pan before removing to help them hold their shape.

Notes

Do not overfill muffin cups to avoid overflow. Sauté vegetables first to remove excess moisture and prevent soggy muffins. Use room temperature eggs for fluffier texture. Let muffins cool slightly before removing to prevent breaking. Experiment with seasoning like smoked paprika or chili flakes for extra flavor. Frozen vegetables can be used if thawed and drained well.

Nutrition

Keywords: egg muffins, high-protein breakfast, healthy breakfast, vegetable muffins, meal prep, easy breakfast, low-carb, gluten-free

Find it online: https://perkypan.com/easy-high-protein-egg-muffins-with-vegetables-recipe-for-healthy-breakfast/